Emotional Healing & the Power of Forgiveness: A Path to Mental Cleansing
- Sandra Fleming, MD, IFMCP
- 2 days ago
- 3 min read
In functional medicine, we talk a lot about detoxifying the body—supporting the liver, reducing toxins, balancing hormones. But what about detoxifying the mind?
Unresolved emotions, resentment, and old wounds can weigh just as heavily on our biology as environmental toxins. Research shows that chronic unforgiveness and rumination activate the body’s stress response, increasing inflammation, blood pressure, and risk for chronic disease (Toussaint et al., Journal of Behavioral Medicine, 2016). Conversely, forgiveness has been linked to lower stress hormones, better immune function, and improved mental health.
In other words, forgiveness is one of the most powerful forms of mental cleansing we can practice.
Here are five (5) functional, practical steps to begin:
1. Recognize our shared humanity.
When people hurt us, it often comes from fear, confusion, or pain—not malice. We all act like “confused children” sometimes when overwhelmed by emotion. Compassion reframes the story.
2. Reconsider life-long punishment.
Holding someone hostage in our minds—whether through resentment, anger, or avoidance—can feel like self-protection, but it often keeps us stuck in the past. Ask: Is the punishment proportionate, and is it serving my health?
3. Forgive for your own health.
Forgiveness is not about excusing harmful behavior. It’s about releasing yourself from the grip of stress hormones and emotional burden. Think of it as a gift you give your nervous system.
4. See forgiveness as a practice, not a one-time event.
Like exercise or meditation, forgiveness works best when practiced over time. Some days it feels natural, others it may feel impossible. Both are part of the journey.
5. Extend forgiveness inward.
Perhaps the hardest yet most vital step: forgiving yourself. Self-forgiveness has been shown to improve sleep, reduce depression, and support healthier relationships (Worthington & Langberg, Journal of Psychology & Theology, 2012)
Tools to Support Forgiveness Practice
Journaling Prompts
“What am I holding onto, and how is it affecting my health?”
“What would forgiveness free me to do, feel, or experience?”
“If I were to see this person (or myself) as a scared child, how would my feelings shift?”
The Empty Chair Technique (Gestalt Therapy Tool)
Sit across from an empty chair and imagine the person you’re forgiving is there. Speak your truth, express your emotions, and then visualize yourself letting go of what no longer serves you.
Loving-Kindness Meditation (Metta)
From mindfulness research: silently repeat phrases such as, “May I/you be safe. May I/you be healthy. May I/you live with ease.” Then extend those same wishes toward the person you are forgiving—even if only a tiny step at first.
The REACH Forgiveness Model (Worthington, PhD)
Recall the hurt
Empathize with the offender
Altruistic gift of forgiveness
Commit publicly (journal, prayer, trusted friend)
Hold onto forgiveness when doubt creeps in
Prayer or Ritual Release
For those who are spiritually inclined: write down the resentment on paper, then safely burn or bury it as a ritual of letting go.
Takeaway: Forgiveness doesn’t mean forgetting or excusing—it means releasing so we can heal, grow, and thrive. Just as we cleanse our bodies, we can also cleanse our hearts and minds.
Resources for Deeper Practice:
Forgive for Good by Dr. Fred Luskin (Stanford Forgiveness Project)
Mayo Clinic’s guide on the health benefits of forgiveness
The Greater Good Science Center at UC Berkeley: Forgiveness Resources
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